BetterCoaches.com

Black/Green Caps - Practice #1

  Posted Nov 11/19 by André Lachance for Baseball Canada

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Handcuffs

 

The Wheel

 

Between The Two

 

Catch the ball like an egg

 

All Messed-up

 

The Train

 

Description

WARM-UP

 

Running drills:

 

Description: All players are side by side on a line. Players do the exercise on a 45 feet distance, going and returning.

 

Variations and progression:

G. Sitting, use only arms

B. High knees

A. Military walk

 

Warm-up:

 

Description: Warming up with various exercises giving opportunities to stretch the body and prepare itself for baseball practice.

 

Throwing and receiving:

 

Exercise "Handcuffs"

 

Description: Players pair up with each other or with a parent. At a signal, players take a proper grip on the ball.

 

Equipment: 1 “Incrediball” for each player

 

Variations and progression:

C. Players are seated, pick the ball off the ground and throw it to a partner (or parent)

 

Exercise "The Wheel"

 

Description: In pairs, the players play catch using the proper mechanics.

 

Equipment: 1 “Incrediball” for each player

 

Variations and progression:

C. On both knees

E. Players are executing on command:

1)           Throwing arm goes down

2)           Reach back

3)           Lift arm to shoulder height

 

HITTING

 

Exercise "Between the Two"

 

Description:     Each player has a bat in their hands.  Copy every different position the coach takes. Every time the coach asks the players how to position themselves, they answer: “Between the two”. In all cases, you want “Between the two” extremes as a better method for your hitters to start from.

 

Equipment: 1 "bat" per player

 

Variations & Progression:

A. Close feet vs. wide feet (wide vs. compact stance)

B. Straight legs vs. bent legs

C. High hands vs. low hands

D. Bat pointing straight up vs. lying on shoulder

E. Complete swings without ball

 

Key Points:

Feet must be wider than shoulders

Hands high and back

Hands together on bat

 

Exercise "T-Ball"

 

Description: With a partner or a coach located to the side of the player, ask player to hit the ball from a tee. Ensure the tee is placed in front of home plate and NOT on it. Others pick up the baseballs. 

 

Equipment: T-ball, various bats and balls

 

Variation and Progression:     

A. Standard t-ball

E. 3 swings and hit

 

Key points:

Feet wider than shoulders

Hands high and back

Hands together on the bat

 

RECEIVING

 

Exercise "Catch the ball like an egg"

 

Description: With a partner or a coach located in front of the player at a distance of 6 feet, throw the ball underhand to the player. Look for players who will catch the ball with two hands.

 

Place players opposite each other at a distance of 6 feet. With players on 2 knees, and bare handed, have the players play catch throwing the ball under hand. For younger players, it would be a good idea to match a player with a parent.

 

Variations and progression:

 

C. On both knees, use tennis balls

D. Standing up, no glove, use tennis balls or bigger balls, throw with one bounce

 

Key points:

Reach out for the ball

Bring hands toward the body when catching the ball

 

Exercise "All Messed-up"

 

Description: In pairs with no gloves, players face each other about 6 feet apart. Stationary, players throw the ball up in the air, left, right and below the waist; the receiving player must catch the ball without moving their feet.

 

Equipment: Various balls

 

Variations and progression:

- Use gloves

- Use tennis balls

- Use foam balls

 

Key points

Put thumbs together when catching balls chest high or higher to the left and right

Put pinkies together when catching balls below the waist

Fingers always pointing to the outside

Catch the ball using both hands

 

BASE RUNNING

 

Exercise "The Train"

 

Description: Starting from home plate, players form a line and walk around the bases, saying the name of the base as they touch it. Parents can join in this activity.

 

Equipment: Set of bases (minimum of 4)

 

Variations and progression:

B. Individually, done while jogging

C. Individually, done while backpedaling

D. Have players start at different bases

 

Key points:

Player must learn to run on the right side

 

Exercise "Tag Baseball"

 

Description: Install hoops behind 1st base and home plate. Install hoops on 2nd and 3rd base. One or some players have the tag. Players have to reach the next base while following the base paths. Player with the tag must leave the mound to touch players.

 

Equipment: Set of bases (4) and hoops (4)

 

Variation and progression:

A. Ask parents to participate

 

Key points:

Possibility to pass 1st base and home plate

Make sure to avoid too many players at each base